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WOD Archive - November 2014

Wednesday February 5 2014
old school hops
NOTE: EACH WORKOUT BEGINS WITH THE JUNK YARD DOG WARM UP + BURGENER WARM UP + SKILL TRANSFER EXERCISES + 3 POS SNATCH X 3 REPS EACH POSITION.

wednesday: .

1. front squat: 70%x10, 75%x8, 80%x6, 85%x4, 90%x3
2. clean pulls: 95%x3x2, 100%x2
3. db bench press: 5 x 6 reps (same as squat). keep elbows in!!
4. chins: 30 total
5. 50 toes to bar, 50 evil wheel roll outs. knees on abmat.
6. mobility

CrossFitters

Strength:
1) Back squat - 60%x5, 65%x5, 70%x2x5 reps.
2) Front squat - 60%x5, 65%x5, 70%x2x5 reps.

Work Capacity:
1) Complete the AMRAP in 12 minutes of:
-Row 2,000m
-Max rep overhead squat (135#/95#)

Core:
1) 20x evil wheels with feet on the deck
2) 50x banded good morning (heavy band)



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